Author Archives: jordy

5/16/2019 – WOD

By WOD

Strength
1 Power Snatch + 1 Full Snatch + 2 OH Lunges – 1 set every 90 sec for 8 sets @ 70-85%
—Skip full snatch if OH Mobility is limited & do 2 power snatches.

Conditioning
5 RFT
5 (DL + Power Clean) @ 70-75% 
10 C2B Pull-ups (Rx+ = 12)
250m Run

WOD Notes: This is a coaches WOD! Put in your guesses on my desk! Touch-and-go the complex & drop the bar between reps. C2B Scale = chin over bar or ring rows. You should be under 15 minutes on this WOD (3 min/round).

Assistance
Glute Ham Raises – 4×10-15 or Seated Banded Leg Curls 4×20

5/15/2019 – WOD

By WOD

Strength
a) 5×6 – Push Press from push jerk position 55-65% of split jerk
b) 5×2 – Split Jerk @ 80-90%

Conditioning (17 min cap)
4 RFT
15 Russian KB Swing 88/70#
48ft HS Walk or 4 Wall Walks or 2 Laps (feet in sliders)
100ft Dball Bearhug walk 150/100#
15/11 Cal Ski

WOD Notes: This is a coaches WOD! Put your guesses in on my desk! Try to avg 3-4 min/rd.

Assistance
GHD Sit-up Hold – Accumulate 4 minutes (hold a weight at chest)

5/14/2019 – WOD

By WOD

Strength
Deadlift – 5×8 @ 65-67% (no touch n go)

Conditioning
15 Min AMRAP
12 DB Bench Press 80/45#
2 Rope Climbs (1 legless 15ft + 1 w/ legs 20ft)
25/20 Cal Row

WOD Notes: Goal is 4 rds. BP should be unbroken but feel heavy. RC scale = climb with legs to 12-15ft or 3 pulleys/rc.

Assistance
30 Sec Hollow Rock + 30 Sec Hollow Hold – 5 sets
—rest 1 min between sets

5/13/2019 – WOD

By WOD

Strength
a) Front Squat – 5×4 (4 sec down + 1 sec pause) @ 75-80%
b) One Arm Shoulder Presses – 5×8 (each arm)
—superset a/b

Conditioning (12 min cap)
100 Wall Balls For Time 20/14# to 10/9ft
*Top of every min do 5 Heavy DB Snatches (100/60#)

WOD Notes: This is a Coaches WOD! Please put in your guesses on my desk! The WOD starts with the DB snatches. Try to go heavier than normal. You should try to approach this as an EMOM of 5 snatches + 15 WB.

Assistance
Weighted Plank – 5 sets: 1 min on / 1 min off

5/11/2019 – WOD

By WOD

Conditioning (Partner WOD)
For Time (35 min cap)
800m Run
40 Overhead Lunges 155/105#
10 Rounds of “Strict Cindy”
120/100 Cal Bike
10 Rounds of “Strict Cindy”
40 Overhead Lunges 155/105#
800m Run

WOD Notes: Goal is to be sub 30. Strict Cindy = 5 strict PU + 10 Push-ups + 15 air squats. You will do 10 rounds between you and your partner (5 each) & you can work at the same time. Only one person works at a time on the lunges/bike.

5/10/2019 – WOD

By WOD

Strength/Conditioning
Make-up/Skill Day!

***If you aren’t coming tonight you can do the following with a partner***
4 RFT
1 Beverage
60/40 Cal Ski
40 Double Dutch Burpees (2o each)
20 Power Cleans 225/155#

REMINDER: Murph Shirts/Tanks are due today! You can sign-up on my desk. Please try to arrive at 5:45pm tonight for the Partner Drinking WOD!

5/9/2019 – WOD

By WOD

Strength
Clean n Jerk – Floor + Low Hang + Above Knee + Jerk
—5 sets @ 70-85%

Conditioning (25 min cap)
For Time – “2019 Masters Qualifer WOD #2”
80 Bar Facing Burpees
4k Row

WOD Notes: You should be within 10 sec of your 500m Row pace the entire time.

Assistance
a) Bicep Curls – 4×12 (each arm)
b) DB Skull Crushers – 4×12

5/8/2019 – WOD

By WOD

Strength
Snatch – Floor + Low Hang + Above Knee – 1 set every 2 minutes for 6 sets
—Start @ 70% & work up to 80%

Conditioning (15 Min Cap)
3 RFT – “2019 Masters Qualifier WOD #1”
15 Deadlifts 225/155#
35 OHS 75/55#
90 Double Unders

WOD Notes: DL should feel light (50%). OHS should also feel super light to where you can do them in 1-3 sets max. DU scale = 45 DU or 180 singles.

Assistance
Ab Mat Sit-ups (weighted behind head) – 5×20

5/7/2019 – WOD

By WOD

Strength
a) Bench Press (barbell) – 5×8 @ 70-75%
b) Bent-over Rows (BB – supinated grip) – 5×10 (heavy)

Conditioning (Time Cap 16 min)
4 RFT
12 Devil Press 50/35# DB
400m Run

WOD Notes: This is a coaches WOD! Put in your guesses on my desk!

Assistance
Hollow Rocks – Tabata 10 Rounds

Announcement: Murph Shirt/Tank Orders are due this Friday May 10th! They are $20.